Though you’ve probably heard of calories before, you might not know much about their precise role. First of all, what are they? And which products are particularly high in calories? Here, we answer your questions.

1. What are calories?

Calories are the energy you give your body through the food you eat—basically, the fuel you need to breathe, walk, exercise, and even sleep. In science, a calorie is the amount of energy needed to heat 1 liter of water by 1°C. Basically, just one calorie is enough to heat a liter of mineral water up from 19 C to 20 C.

The amount of calories in something tells you how much energy it will give you. A pizza, for example, contains 800 calories, whereas a bowl of pumpkin soup contains only 350 calories. That great Italian classic will technically give you much more energy.

Tip

If you want to go on a low carb diet to avoid the yo-yo effect, or even want to try it out long term, then you need to organize your diet around the other essential nutrients, like healthy fats and protein. Our shaping products will help you achieve your goals in no time.

2. Are all calories the same?

If you consume more energy than you spend, you may gain weight, no matter whether you’re eating candy or oatmeal. However, if you don't consume enough calories, you will lose weight and your body won't have enough energy to carry out all kinds of metabolic processes.

That doesn’t necessarily mean that all calories are the same, though. A chocolate bar may technically have the same calorie value as a smoothie with nuts and oats, but that doesn’t mean they’ll both have the same effects on your body. Many chocolate bars contain a high amount of sugar and fat, which enter the bloodstream quickly, cause the body to produce more insulin and store more fat as a result.

Not to mention, a chocolate bar won’t keep you satisfied nearly as long as a smoothie. That’s because smoothies are filled with complex carbohydrates and fiber from oatmeal and fresh fruit, which takes longer for your body to absorb and prevents your blood sugar levels from rising too quickly, keeping you feeling content and satiated for hours.

In general, what counts is the amount of calories you’re eating, because you’d gain weight if you ate too many smoothies, too. Spreading your calorie needs equally across the days’ meals and snacks will set you up for a balanced and healthy diet.

Need some healthy snack inspo? Here are some of ourbest recipes for satisfying your cravings and helping you stick to your goals.

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3. Calorie calculation: This is how much energy you need.

In order to find out how much energy your body needs on a daily basis, you have to calculate how much energy your body is using. The basal metabolic rate is the energy your body uses even when at rest (yup, even when you’re chilling on the couch). Additional energy that you need for physical activities is called your energy expenditure.

4. Everyday products: calorie chart

Wondering how many calories are in an egg, or an apple? Our calorie chart breaks down everything you need to know.

Don’t forget that calories can vary depending on the portion size you’re eating and the way the food is prepared.

calorie chart fruits

kcal per 100 g

Apples

52 kcal

Apricot

43 kcal

Banana

88 kcal

Blackberries

43 kcal

Blood orange

45 kcal

Blueberries

35 kcal

Canary melon

54 kcal

Cherries

50 kcal

Cranberries

46 kcal

Figs

107 kcal

Ginger

80 kcal

Grapefruit

50 kcal

Grapes

70 kcal

Kiwi

51 kcal

Lemon

35 kcal

Lychee

66 kcal

Mango

62 kcal

Passionfruit

97 kcal

Peaches

41 kcal

Pears

55 kcal

Pineapple

55 kcal

Plums

47 kcal

Pomegranate

74 kcal

Quince

38 kcal

Raspberries

36 kcal

Rhubarb

21 kcal

Rhosehip

162 kcal

Strawberries

32 kcal

Tangerine

50 kcal

Watermelon

30 kcal

calorie chart vegetables

kcal per 100 g

Artichoke

47 kcal

Arugula

25 kcal

Asparagus

18 kcal

Avocado

160 kcal

Beets

43 kcal

Broccoli

35 kcal

Brussels sprouts

43 kcal

Carrot

36 kcal

Cauliflower

25 kcal

Chard

19 kcal

Chili pepper

40 kcal

Corn

108 kcal

Cucumber

15 kcal

Eggplant

24 kcal

Fennel

31 kcal

Green beans

25 kcal

Iceberg Lettuce

14 kcal

Kale

49 kcal

Kohlrabi

27 kcal

Leek

31 kcal

Mushrooms

22 kcal

Napa cabbage

13 kcal

Onion

40 kcal

Peas

84 kcal

Pepper

21 kcal

Potato

86 kcal

Pumpkin

19 kcal

Radish

16 kcal

Red cabbage

29 kcal

Spinach

23 kcal

Sweet potatoes

76 kcal

Watercress

19 kcal

Zucchini

20 kcal

calorie chart meat

kcal pro 100 g

Bacon

541 kcal

Chicken breast

75 kcal

Filet mignon

171 kcal

Filet of beef

115 kcal

Ground beef

162 kcal

Ham

335 kcal

Lamb

178 kcal

Pork

311 kcal

Ribs

335 kcal

Sausage

375 kcal

Veal

94 kcal

calorie chart Fish

kcal pro 100 g

Fish sticks

249 kcal

Herring

146 kcal

Mackarel

305 kcal

Octopus

175 kcal

Pollock

79 kcal

Salmon

137 kcal

Sardines

196 kcal

Sole

77 kcal

calorie chart diary and egg products

kcal pro 100 g

Coconut milk

136 kcal

Cottage cheese

67 kcal

Eggs

145 kcal

Goat cheese

207 kcal

Gruyère

392 kcal

Heavy cream

215 kcal

Milk

47 kcal

Mozzarella

330 kcal

Plain yogurt

62 kcal

Sour cream

292 kcal

Swiss cheese

382 kcal

calorie chart pasta

kcal pro 100 g

Farfalle, cooked

147 kcal

Fusilli, cooked

156 kcal

Gnocchi, cooked

133 kcal

Lasagne sheets, cooked

131 kcal

Macaroni, cooked

144 kcal

Spaghetti, cooked

157 kcal

calorie chart

kcal pro 100 g

Baguette

248 kcal

Brioche

354 kcal

Croissant

393 kcal

Chocolate croissant

460 kcal

Raisin bread

274 kcal

Whole grain bread

293 kcal

White bread

265 kcal

Wraps

310 kcal

calorie chart Alcohol

kcal pro 100 ml

Beer

43 kcal

Champagne

91 kcal

Martini

125 kcal

Red wine

85 kcal

White wine

82 kcal

calorie chart Fast Food

kcal pro 100 g

Cheeseburger

250 kcal

Chips

539 kcal

French Fries

291 kcal

Kebab

215 kcal

Nutella

547 kcal

Pizza Margherita

199 kcal

Healthy snack ideas

Snacks with added sugar, like cookies, are particularly high in calories. However, our Crunchy Fruits have all the sweetness you want from a cookie with only 346 calories per 100g. Not to mention, they’re a great source of vitamins and minerals and ideal for grabbing on the go